Calisthenic Progressions

Introduction:

The Michigan Commission on Law Enforcement Standards (MCOLES) Preparation and Basic General Physical Preparedness (GPP) plans follow a progression based on your current fitness level. You will conduct an initial test. The results of that test will dictate the number of repetitions you perform throughout the training plan. See below for examples:

Example 1:

During the Day 1 assessment, you perform 10 repetitions of pull-ups (10 x pull-ups).

Day 5 calls for: 6 rounds, one round every 60 seconds of 35% max rep pull-ups.

Which means: 35% of 10 repetitions of pull-ups = 0.35 x 10 = 3.5 (round up to 4).

So, you start a running clock. At 0:00 you perform 4 x pull-ups (round up). At the 1:00 minute mark, you perform another 4 x pull-ups. At the 2:00 minute mark, you perform another 4 x pull-ups. You do this until you have completed 6 sets of 4 x pull-ups. Each set of pull-ups is completed quickly with good form.

Example 2:

During the Day 1 assessment, you perform 120 x burpees, 50 x sit-ups, 30 x box jumps, 25 x hand release push-ups, 25 x jumping lunges.

Day 8 of the Basic GPP Plan calls for 5 rounds of:

15% Max Rep burpees
15% Max Rep sit-ups
15% Max Rep box jumps
15% Max Rep hand release push-ups
15% Max Rep jump lunges
Rest 30 seconds

Which means:

15% of 120 Burpees = .15 x 120 = 18 x burpees
15% of 50 Sit-ups = .15 x 50 = 7.5 x sit-ups (round up to 8)
15% of 30 Box Jumps = .15 x 30 = 4.5 x box jumps (round up to 5)
15% of 25 Hand Release Push-Ups = .15 x 25 = 3.75 x hand release push-ups (round up to 4)
15% of 25 Jumping Lunges = .15 x 25 = 3.75 x jumping lunges (round up to 4)

So, this candidate would complete 5 rounds of:

18 x Burpees
8 x Sit-ups
5 x Box Jumps
4 x Hand Release Push Ups
4 x Jumping Lunges
Rest 30 Seconds